In your 40s, a few nutrients become especially worth prioritising — for bones, energy, skin and steady sleep. Here's a simple, no-overwhelm framework.
Foundations: a quality multivitamin
A balanced multivitamin covers everyday gaps, including vitamin D for normal bones and immune function — important as bone health becomes a bigger focus.
Magnesium for sleep and calm
Sleep can get more fragile in your 40s. Simple Magnesium contributes to normal muscle and psychological function and is a popular evening ritual.
Collagen and vitamin C for skin
Skin naturally changes with age. Many women add a daily collagen supplement with vitamin C, which contributes to normal collagen formation for skin.
Protein for muscle
Maintaining muscle matters more with each decade. Hitting your protein target — with help from a protein shake if needed — supports strength and recovery.
Frequently asked questions
Do I need special “perimenopause” supplements?
The fundamentals — vitamin D, magnesium, protein, a good multivitamin — cover most women well. See your GP for symptoms that affect daily life.
Where should I start?
A multivitamin plus magnesium is a simple, effective base to build on.
This article is for general information and isn't medical advice. If you're pregnant, breastfeeding, taking medication or managing a health condition, please speak to your GP before starting any new supplement.